I get it, for some people life is just one never-ending to-do list, and the hectic pace of our lives and all that external stimuli means that our sleep is constantly being interrupted. For others, biology has other ideas and we’re forced every night to consider whether we can ‘make it through’ or ‘have to get up and go.’ Then there are those who for no real reason simply are not morning people, and rather than starting their day in a happy mood, it can take hours to get going or put a smile on their face. (I won’t even mention new parents – you’re in a league of your own. Good luck with that life choice!)
Yet this all puts demands on our sleep, leading to us waking up feeling tired, drowsy and emotionally flat.
But did you know that you can actually train yourself to become a morning person? According to a study from Cornell University, sleep and happiness are closely connected and building the right habits for a better night of sleep can help you to start the day in a happier mood. So, read on and learn some tips and habits for you to use that might make mornings a bit easier, and help you start the day in a happy mood.
7 Things You Can Do to Start your Day in a Happy Mood
Here are some happiness habits to get your days off to a good start and put you in a happy mood before tackling whatever life throws at you.
1. Prep Before Bed
There are many happiness habits that you can use to prep yourself and your space before heading to bed for the next day. In fact, setting up routines is one of the best ways to signal to your body that it’s time to wind down and sleep.
Start by establishing a night-time routine. Before bed, why not take a few minutes to declutter your bedroom. It’s like ticking off things from your to-do list. Fold clothes and put some items away to not only declutter your room but also to get them out of your cluttered subconscious.
Gently stretching before bedtime is not only good for your body but also a great way to relax and release any tension you may have built up throughout the day.
If you’re sluggish in the mornings, then try setting out your outfit and supplies the night before so you can almost sleepwalk yourself through your morning routine. Prepping the night before minimises the number of decisions you have to make in the morning and allows you to get ready without wasting or energy making decisions while getting anxious as you run out of time to make your morning commute.
2. Get Enough Sleep
This is one of the most important tips we can give about how to start your day off happy. Sleep is a basic human need, just like eating and drinking water, and there is a huge correlation between mental health and sleep and how important it is for you to get a good night’s rest.
“Imagine a silent epidemic wreaking havoc on our health, endangering our safety and straining our relationships with family and loved ones. The body count rises dramatically, yet no presidential task forces are assembled, no big celebrity fund-raisers are held and very little outcry is heard I the media. As a result, millions of afflicted people go on as if nothing is amiss and the spread of the disease continues unabated. This is not imaginary scenario. The plague is upon us. It’s called fatigue.” Sara Mednick, sleep researcher in the department of Psychology at UC Riverside.
The impacts of not getting enough sleep are huge and impact every single aspect of our lives, from lower immune system which can lead to allergies, asthma, colds and flus and cancers, as well as heart attacks in women, weight issues, diabetes, drops in energy levels (particularly as we try to treat low energy levels with sugars and fats).
Not only that, but the aging process speeds up and our sex drive is diminished. Cognitive performance drops, as do productivity, memory, performance, intelligence and creativity. Also, as long-term memory is solidified when we sleep, getting enough sleep helps to embed and retain material.
Finally, as mentioned above, there is a direct link to poor or insufficient sleep and our moods and happiness levels. Consistent poor sleep (without recovery) leads to unhealthy stress, with researchers showing that many people who say they are stressed just need better sleep. Poor or insufficient sleep also leads to poor moods, depression, more arguments, anger and poor behaviour. This often impacts the relationships in our lives by leading to conflict with loved ones, friends or colleagues.
Researchers have also found that when you’re tired, you experience happiness less. So if you get a promotion when you’re tired, you won’t appreciate it or enjoy it as much as if you’d had a good night’s sleep.
So, what should you aim for? Ideally, as an adult, you should aim to wake up naturally (without an alarm clock), after 8 hours of sleep. If you get up a bit earlier or a bit later, just trust your body has slept for as long as it needs.
Read: Is a Good Night’s Sleep the key to Sustained Happiness?
3. Do Some Light Exercise or Stretching
We’d mentioned before that stretching is an important happiness habit to use during your night-time routine, but it can also be essential to a productive morning routine. Doing some light exercise like a quick walk around the block, or having a good stretch in the morning will wake up your body and get your blood pumping.
It doesn’t have to be anything too intense or complicated. You can easily find 10-15 minute videos online of exercise, stretching, or yoga routines that are designed to help you start your day off happy.
Read: 9 Small Ways To Add Exercise Into Your Day Without Exercising
4. Do Something You’re Passionate About
This tip for how to start your day in a happy mood is all about you. What’s your go-to activity that brings you joy? Maybe you want to carve out 10-15 minutes to meditate, or maybe you’re someone who likes to cook and make yourself fun breakfasts with the kids. You might spend some time journaling, or painting, listening to a podcast or calling friends or family overseas (particularly if it’s really early).
Regardless of what your interests are or what you’re passionate about, it’s worth identifying your passions and carving out a little time in your morning routine. Doing something you love in the morning will automatically put you in a happier mood, making your day better from the start.
Whether you realise you need this or not, this tip is critical for helping you to bring some balance and additional happiness into your life. If your routine is to roll out of bed, go straight to work, come home tired, eat dinner, watch some TV or scrolling through your phone and doing it all again the next day… then you’re not prioritising your happiness.
Read: 5 Cheap Ways to Live a Happy Life
5. Get Inspired or Learn Something New
Learning something new is an essential part of creating a happy environment for yourself and a great way to start your day in a happy mood. Our brains develop more and release happy chemicals when we learn something new or stimulate them with exciting information.
This doesn’t have to be a complicated or expensive happiness habit; it can just include watching a TedTalk during breakfast or listening to a podcast on your way to work. This type of habit will put you in a happy mood just by stimulating your brain and getting your gears turning.
Not only that, but according to global consulting firm McKinsey & Company, “studies show that workers who maintain their ability to learn outpace other professionals. The people who will thrive in the 21st century will be those who embrace lifelong learning and continually increase their knowledge, skills, and competencies.”
Finally, it turns out that developing a growth mindset and lifelong learning habits are skills that will benefit you well into retirement too. A recent study showed that people who keep their mind sharp in retirement tend to live longer.
Read: Is Your Mindset Holding Back Your Growth and Happiness?
6. Put Away Your Smartphone
AmeriSleep.com has written about why we use alarm clocks and why they are important, acknowledging that while it would be nice for us all to wake up naturally, the reality is that life is not set up that way. Staying up late or having a troubled night’s sleep can disrupt our internal clock and without an alarm, we’d often be late for our commitments.
Having said that, an alarm on your smartphone isn’t the same as a traditional alarm clock. Keeping your smartphone in your room and having it be the first thing you reach for in the morning can lead to mindless social media and internet surfing, which has been shown to negatively impact mental health.
Subjecting yourself to social media as soon as you wake up gives others control over how your day begins. Instead, take control and make your morning time about you and what you need to be happy in life. Prioritise and schedule your happiness needs and start your day in a proactive and positive way.
So, why not buy an old-school alarm clock and keep off your phone first thing in the morning. You will be in a much happier mood if you take control of the start of your day.
Read: Your 6 step Social Media Detox (and why you Need one NOW)
7. Express Gratitude to Start your Day in a Happy Mood
Serious about starting your day in a happy mood? A really healthy happiness habit to put into practice for yourself is to start your day off with gratitude. When you first wake up, think of the things you are grateful for in your life. It’s even more effective if you jot them down to make them more real. This habit will put you in a happy mood by reminding yourself of the positive aspects of your life that you are grateful for. It’s also proven to help you throughout your day to continue to scan the world for other positive things – essentially retraining your brain to be happier.
And it’s all linked! A study by Emmons & McCullough published in the Journal of Personality and Social Psychology showed that participants who kept a gratitude journal weekly for 10 weeks or daily for two weeks experienced more positive moods, optimism about the future, and (yep, you guessed it)… better sleep!
Read: How to Practice Gratitude, and Why You Should do it
All of these habits of happiness will make a huge difference in your mornings and how to start your day in a happy mood. After all, how you start your day and the mood you’re in when you get up is often reflected throughout the day. These easy habits and tricks can make it easier for you to take control of your mornings and carry that positive energy with you, either on your way to work or whatever else you have going on day-to-day.
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